Vitamin B-5: (Pantothenic Acid) Vitamin B-5 has been reported to participate in the release of energy from carbohydrates, fats and protein, aid in the utilization of vitamins; improve the body's resistance to stress; help in cell building and the development of the central nervous system; help the adrenal glands, fight infections by building antibodies.
Deficiency Symptoms: May lead to painful and burning feet, skin abnormalities, retarded growth, dizzy spells, digestive disturbances, vomiting, restlessness, stomach stress, muscle cramps.
US RDA: 10 mg per day for adults.
VITAMINS B5 (PANTOTHENIC ACID)
SERVING
FOODS THAT CONTAIN NIACIN SIZE CALORIES IU (Nutritional amount) % Daily value Avocado 1 cup 235.1 1.42 28
Chicken breast, roasted 4 oz-wt 223.4 1.06 21
Chinook salmon, baked or broiled 4 oz-wt 261.9 0.98 20
Corn, yellow, boiled 1 cup 177.1 1.44 29
Cranberries, raw 1/2 cup 23.3 6.41 128
Figs, fresh 8 oz-wt 167.8 0.68 14
Lentils, boiled 1 cup 229.7 1.26 25
Lima beans, cooked 1 cup 216.2 0.79 16
Liver, calf 4 oz-wt 187.1 2.59 52
Milk, cow, 2% 1 cup 121.2 0.78 14
Milk, goat 1 cup 167.9 0.76 15
Mushrooms, crimini, raw 5 oz-wt 31.2 2.13 43
Potato, baked, with skin 1 cup 133 0.68 14
Snapper, baked 4 oz-wt 145.2 0.99 20
Split peas, boiled 1 cup 231.3 1.17 23
Sunflower seeds, dried 1/4 cup 205.2 2.43 49
Sweet potato, peeled after baking 1 cup 206 1.29 26
Tuna, yellowfin, baked or broiled 4 oz-wt 157.6 0.98 20
Winter squash, all varieties 1 cup 80 0.72 14
Yogurt, cow milk, lowfat 1 cup 155.1 1.45 29
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